Potato-Crusted Scallops with Parsley-Lemon Sauce
Recipe - The Fresh Grocer - Corporate
Potato-Crusted Scallops with Parsley-Lemon Sauce
Prep Time15 Minutes
Servings4
Cook Time8 Minutes
Ingredients
1/3 cup plain nonfat Greek yogurt
3 tablespoons fresh lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon honey
1 teaspoon lemon zest
¼ cup potato flakes (for instant mashed potatoes)
2 teaspoons fresh chopped chives plus additional for serving
12 fresh dry or frozen large sea scallops, thawed if necessary, patted dry
1 tablespoon olive oil
Directions
- Preheat oven to 550°; spray rimmed baking pan with cooking spray.
- In small bowl, whisk yogurt, lemon juice, parsley, honey and zest. Makes about ½ cup.In small bowl, stir potato flakes, chives, 1/8 teaspoon salt and ¼ teaspoon pepper. Place scallops on prepared pan; brush with oil and press potato flake-mixture on top.
- Bake scallops 8 minutes or until scallops are golden brown; serve with sauce.
Dietitian Tip: Serve over whole wheat spaghetti and zucchini noodles for an easy, beautiful weeknight meal!
Nutritional Information
Per serving (3 scallops, 2 tablespoons sauce): 173 Calories, 4g Fat (1g Saturated), 35mg Cholesterol, 645mg Sodium, 14g Carbohydrates, 0g Fiber, 5g Sugars, 4g Added Sugars, 20g Protein
15 minutes
Prep Time
8 minutes
Cook Time
4
Servings
Shop Ingredients
Makes 4 servings
Chobani Vanilla Nonfat Greek Yogurt, 32 oz, 32 Ounce
$6.79$0.21/oz
Badia Lemon Juice 10 fl oz, 10 Fluid ounce
$2.29$0.23/fl oz
Parsley Organically Grown - Curly, 1 each, 1 Each
$1.99
Golden Blossom Honey, 16 oz, 16 Ounce
$8.69$0.54/oz
Lemons , 2 pound, 5 Pound
$4.99$1.00/lb
Idahoan Buttery Homestyle Reduced Sodium Mashed Potatoes, 4 oz, 4 Ounce
$1.89$0.47/oz
Litehouse Freeze Dried Chives, 0.25 oz, 0.25 Ounce
$5.99$23.96/oz
Bowl & Basket Specialty Wild Caught Jumbo Sea Scallops, 10-20 count, 12 oz, 12 Ounce
$19.99$1.67/oz
Bowl & Basket Olive Oil Cooking Spray, 5 oz, 5 Ounce
$4.79$0.96/oz
Nutritional Information
Per serving (3 scallops, 2 tablespoons sauce): 173 Calories, 4g Fat (1g Saturated), 35mg Cholesterol, 645mg Sodium, 14g Carbohydrates, 0g Fiber, 5g Sugars, 4g Added Sugars, 20g Protein
Directions
- Preheat oven to 550°; spray rimmed baking pan with cooking spray.
- In small bowl, whisk yogurt, lemon juice, parsley, honey and zest. Makes about ½ cup.In small bowl, stir potato flakes, chives, 1/8 teaspoon salt and ¼ teaspoon pepper. Place scallops on prepared pan; brush with oil and press potato flake-mixture on top.
- Bake scallops 8 minutes or until scallops are golden brown; serve with sauce.
Dietitian Tip: Serve over whole wheat spaghetti and zucchini noodles for an easy, beautiful weeknight meal!